Dig into these vegetarian recipes!

Turkey, Spinach, and Apple Wrap

Turkey, Spinach, and Apple Wrap
Prep Time
20 minutes
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp reduced-fat mayonaisse*
  • 2 tsp honey mustard
  • 2 whole-wheat lavash wraps or flour tortillas
  • 2 cups washed and dried baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce
  • 4 thin slices turkey breast (4 oz)**
  • [q:1/2] Granny Smith apple, sliced paper-thin
Directions
  1. Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture.
  2. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side.
  3. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 1 hour before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutrition Info
294 Calories, 17 g Protein, 9 g Carbohydrates, 1 g Fiber, 22 g Total fat (11 g sat, 6 g mono, 4 g poly), 254 mg Sodium

Grilled Eggplant and Tomato Sandwiches

Grilled Eggplant and Tomato Sandwiches
with Pesto and Goat Cheese
Prep Time
30 minutes prep, plus draining time for eggplant
Number of Servings
Serves 4
Ingredients
  • 1 large eggplant, cut crosswise into [q:1/2] inch-thick rounds
  • Kosher salt
  • Extra-virgin olive oil, for brushing the eggplant
  • 8 slices crusty rustic bread
  • 4 Tbsp Classic Basil Pesto or your favorite pesto
  • 2 medium ripe tomatoes, sliced into [q:1/4] inch-thick rounds
  • 4 oz rindless goat cheese (chevre), crumbled
Directions
  1. Toss eggplant with [q:1 1/2] teaspoons salt in a colander. Place in sink and let stand for 1 hour to drain off excess juice. Rinse eggplant under cold water and pat dry with paper towels.
  2. Build a fire for grilling in an outdoor grill. For a charcoal grill, let coals burn until they are covered with white ash. Spread out the mound of coals into a bank, with one side about two coals deep; the other side of the slope should include a scattering of single coals. For a gas grill, preheat grill on high. Leave one side on high and turn the other side to low. In both cases, you will have two areas for cooking, one hot and the other cooler.
  3. Lightly oil cooking grate. Brush eggplant on both sides with olive oil. Place over the hotter side of the grill and cover. Grill until the undersides are seared with grill marks, about 2 minutes. Turn and sear the other sides, about 2 minutes longer. Transfer to the cooler side of the grill, cover, and grill until eggplant is tender, about 5 minutes. During the last minute or so, place bread slices on grill to toast them lightly.
  4. Spread 4 bread slices with pesto. Place, pesto side up, on a work surface. Top each with equal amounts of eggplant, tomatoes, and crumbled goat cheese. Top each with a slice of bread and cut in half crosswise. Serve immediately or cooled to room temperature.

Sauteed Summer Squash

Sauteed Summer Squash
Ingredients
  • 2 Tbsp olive oil
  • 1 tsp fresh garlic, minced
  • 1 cup zucchini squash, sliced
  • 1 cup yellow squash, sliced
  • [q:1/2] tsp sea salt
Directions
  1. Heat olive oil over medium-high heat.
  2. Add garlic and saute until brown. 
  3. Add in zucchini and yellow squash and saute until just tender, about 5 minutes.
  4. Place on serving dish and sprinkle with salt.
Nutrition Info
Calories: 74 Fat: 6.8g Carbohydrate: 3.2g (Dietary Fiber: 1.2g Sugars .8g) Protein: 0.7g Sodium: 2.0g Potassium: 171g

New England Iron-Skillet Succotash

New England Iron-Skillet Succotash
Prep Time
30 minutes
Number of Servings
Serves 10
Ingredients
  • 5 fresh ears of corn
  • 3 Tbsp unsalted butter
  • 2 medium zucchini, cut into [q:1/2] inch dice
  • 2 medium golden zucchini, cut into [q:1/2] inch dice
  • 1 large white onion, cut into [q:1/2] inch dice
  • 2 medium red bell peppers, seeded, deribbed, and cut into [q:1/2] inch dice
  • 1 package (10 oz) frozen lima beans, thawed
  • [q:1/2] cup minced fresh parsley
  • Kosher or sea salt
  • Freshly ground black pepper
Directions
  1. Remove husks and silk from ears of corn and discard. Trim base of each ear so it is even and flat. Working with 1 ear at a time, stand it upright on its base in a bowl. Using a sharp knife, cut down between cob and kernels to remove kernels. Reserve kernels and discard cobs.
  2. Fill a large saucepan two-thirds full of water and bring to a boil over high heat. Add corn and simmer for 3 minutes. Drain in a colander and then rinse under cold water until cool. Drain thoroughly, blot dry with paper towels, and set aside.
  3. In a 12-inch skillet, preferably cast iron, melt butter over medium-high heat and swirl to coat pan. Add zucchinis and onion and saute, stirring frequently, for about 5 minutes until just beginning to brown at edges. Add red peppers and saute for 3 minutes longer. Add lima beans and corn kernels. Saute, stirring constantly for about 2 minutes until vegetables are heated through. Stir in parsley and season with salt and pepper to taste. Serve immediately or keep warm for up to 20 minutes.

Barley with Spring Vegetables

Barley with Spring Vegetables
Prep Time
50 minutes
Number of Servings
Serves 6
Ingredients
  • [q:3/4] cup chopped onion
  • 1 fennel bulb chopped
  • [q:1/2] Tbsp organic canola or veggie oil
  • 2 cloves garlic, finely chopped
  • [q:3/4] cup thin slices of bell pepper
  • [q:1/2] cup green peas
  • 1 cup pearl barley
  • 1 tsp dried thyme
  • 1 tsp dried marjoram
  • 4 cups vegetable stock
  • Salt and freshly ground black pepper, to taste
  • 1 cup spinach leaves, torn into pieces
  • [q:1/4] cups grated Parmesan cheese
  • 2 Tbsp fresh basil, finely chopped
Directions
  1. Generously coat a large heavy pot with oil and place over medium-high heat.
  2. Add onion and fennel and saute until tender (5 to 7 minutes)
  3. Add garlic and bell peppers and green peas, saute lightly (1 to 2 minutes)
  4. Stir in stock, barley, thyme, marjoram. Bring to a boil.
  5. Reduce heat to low and simmer until the liquid is almost absorbed (40 to 50 minutes) or until barley is tender, stirring occasionally.
  6. Add spinach, cheese, and basil.
  7. Salt and pepper to taste.
Nutrition Info
184 Calories, 8 g Protein, 31 g Carbo-hydrates, 6 g Fiber, 4 g Total fat (2 g sat, 1 g mono, 1 g poly), 161 mg Sodium, Selenium, Vitamin B3 (niacin), B6, C, Folate, Calcium, Iron, Magnesium, Manganese, Phosphorus

Arugula Salad with Tomato Vinaigrette

Arugula Salad with Tomato Vinaigrette
Prep Time
15 minutes prep time
Number of Servings
4
Ingredients
  • 1 clove garlic, minced
  • 2 Tbsp sun-dried tomato paste
  • 2 Tbsp balsamic vinegar
  • 1 pinch smoked paprika
  • [q:1/8] tsp salt
  • [q:1/4] cup olive oil
  • 4 cups baby arugula, washed and dried
  • 2 cups cherry tomatoes, halved
  • [q:1/4] cup smoked Gouda cheese, shaved
  • [q:1/4] cup smoked almonds, coarsely chopped
  • Cracked black pepper
Directions
  1. Whisk together garlic, tomato paste, vinegar, smoked paprika and salt.
  2. Whisking constantly, drizzle in the oil in a steady stream.
  3. Toss arugula and tomatoes in a large bowl. Sprinkle cheese and almonds on top.
  4. Drizzle dressing over salad and serve immediately.
Nutrition Info
361 Calories, 13 g Protein, 29 g Carbohydrates, 10 g Fiber, 23 g Total fat (5 g sat, 14 g mono, 3 g poly), 279 mg Sodium

Roasted Asparagus with Garlic

Roasted Asparagus with Garlic
Prep Time
15 minutes prep time
Number of Servings
Serves 4
Ingredients
  • 1 lb fresh asparagus (medium width)
  • 2 tsp olive oil
  • 2 garlic cloves, minced
  • Salt and freshly ground black pepper, to taste
  • Lemon wedges, as garnish
Directions
  1. Preheat oven to 500°. Rinse asparagus and break off tough ends.
  2. In shallow roasting pan, place asparagus and coat with oil. Sprinkle with garlic and salt and pepper, to taste.
  3. Roast uncovered for 6 to 8 minutes (depending on width of spears), shaking pan occasionally.
  4. Serve with lemon wedges.

Sauteed Garlic Spinach

Sauteed Garlic Spinach
Ingredients
  • [q:1 1/2] pounds baby spinach leaves
  • 3 Tbsp virgin olive oil
  • 3 Tbsp chopped garlic
  • 2 tsp kosher salt
  • [q:3/4] tsp freshly ground black pepper
  • Lemon
  • Sea or kosher salt
Directions
  1. Rinse the spinach well in cold water to make sure it's very clean.
  2. In a large pot, heat the olive oil and saute the garlic over medium heat for about 1 minute, but not until it's browned.
  3. Add all the spinach, the salt, and pepper to the pot, toss it with the garlic and oil, cover the pot, and cook it for 2 minutes.
  4. Uncover the pot, turn the heat on high, and cook the spinach for another minute, stirring with a wooden spoon, until all the spinach is wilted.
  5. Using a slotted spoon, lift the spinach to a serving bowl and top with squeeze of lemon, and a sprinkling of sea or kosher salt. Serve hot.

Grilled Veggie Sandwich

Grilled Veggie Sandwich
Ingredients
  • [q:1/4] cup mayonnaise
  • 3 cloves garlic
  • 1 Tbsp lemon juice olive oil
  • 1 cup sliced bell peppers
  • 1 small zucchini, sliced
  • 1 red onion, sliced
  • 1 small yellow squash, sliced
  • 2 pieces of focaccia bread (store bought or focaccia bread recipe)
  • [q:1/2] cup crumbled feta cheese
Directions
  1. Mix mayonnaise, minced garlic and lemon juice. Set aside in the refrigerator.
  2. Preheat the grill to high.
  3. Brush vegetables with olive oil on each side. Place bell peppers, zucchini, onion and squash pieces on the grill and cook for about 3 minutes on each side.
  4. Spread mayonnaise mixture on each sides of bread and sprinkle each with feta cheese. Layer with vegetables.

Brown Rice Pilaf with Sage, Walnuts, and Dried Fruit

Brown Rice Pilaf with Sage, Walnuts, and Dried Fruit
Ingredients
  • 1 medium onion, chopped
  • 1 medium stalk celery, ends trimmed and chopped
  • 2 cups uncooked brown rice
  • [q:2 1/2] cups water
  • 2 cups fat-free, reduced-sodium chicken or vegetable broth
  • [q:1/4] cup dark raisins
  • [q:1/4] cup chopped dried apricots
  • [q:1/4] cup chopped walnuts (optional)
  • 1 tsp dried sage
  • 2 Tbsp chopped fresh sage
Directions
  1. Spray large skillet with canola oil cooking spray. Heat skillet over medium heat.
  2. Saute onion and celery until tender, about 5 minutes. Add brown rice and saute for 5 minutes.
  3. Add water, broth, raisins, and apricots; heat to boiling. Reduce heat to low, cover, and simmer until rice is tender and liquid is absorbed, about 50 minutes.
  4. Stir in walnuts, if desired, dried sage, salt, and pepper. Transfer to serving dish. Garnish with fresh sage and serve immediately.
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